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It has long been said that classical music can have a positive effect on sleep. While scientific evidence in this field is still scarce, it may be a valuable habit to incorporate into sleep, which has strong subjective elements.
However, there are many types of classical music, and many people struggle with choosing the right kind of melody. For those people, this time we will introduce some recommended songs.
By reading this article, you will learn about the best classical music for a comfortable sleep!
1. Listening to classical music before sleep can help you relax
Listening to classical music to relax before bed is considered beneficial for sleep for some people. This is similar to drinking chamomile tea or smelling lavender.
However, classical music spans a wide range, from grand and elaborate pieces played by many instruments to gentle melodies played only by piano or violin.
If you're a classical music lover, you might have heard of "1/f fluctuation." "1/f" is said to be the rhythm of nature and is present in most things in the natural world (*1).
The waves crashing on the beach, the sound of the wind in the mountains, and the sound of water flowing in a river are also said to contain "1/f." In fact, classical music is also said to contain "1/f."
2. 7 Recommended Classical Pieces to Listen to While Sleeping
If you're going to sleep, you probably don't want to carry over the fatigue of the day into the next.
Simply changing your bedtime routine might eliminate morning grogginess and allow you to wake up feeling well-rested.
As one method, here we will introduce 7 carefully selected classical masterpieces recommended for listening during sleep. With masterpieces by masters such as Bach and Mozart, listen to music that relaxes both body and mind before bed to soothe your body and relieve stress.
2-1. Dvořák: Symphony No. 9 in E minor, Op. 95, "From the New World" – 2nd Movement
Composed by Dvořák in 1893, "Symphony No. 9 (From the New World)" is a representative piece of American classical music. In Japan, it's used when schools dismiss students or stores close, so you've probably heard it at least once.
The calm introduction evokes nostalgic feelings and imagines a sunset, making it a masterpiece that soothes the mind.
2-2. Bach/Gounod: Meditation (Ave Maria)
This piece, often heard at wedding venues and relaxation spaces, is famous as two "Ave Marias" (specifically, prayers to the Virgin Mary in Catholicism) by Gounod and Bach. The duet created by the violin and piano gently guides you to a comfortable sleep.
It's also used for meditation, so it will give your brain, which has worked hard all day, a chance to rest!
2-3. Bach: Orchestral Suite No. 3 in D major, BWV 1068 – Air
Listening to Bach's masterpiece "Air" is also recommended. It can help you imagine waking up refreshed and feel satisfied when you wake up in the morning. The pleasant melody carries drowsiness into a good night's sleep, resulting in a relaxed state for falling asleep!
2-4. Chopin: Piano Concerto No. 1 in E minor, Op. 11 – 2nd Movement
The gentle piano melodies by Chopin, the Polish genius pianist hailed as the "poet of the piano," are healing classical pieces loved by both children and adults.
If you want to listen to music for sleepless nights or nights when you want to sleep soundly, try listening to it at a low volume.
2-5. Beethoven: Piano Sonata No. 8 in C minor, Op. 13, "Pathétique" – 2nd Movement
Beethoven's Piano Sonata "Pathétique" is a classical piano piece that gently lulls your body to sleep with its slow-paced introduction.
Although the piece has its ups and downs, listening to it can help you overcome the day's fatigue and feel positive about facing the next day.
2-6. Tchaikovsky: String Quartet No. 1 in D major, 2nd movement
Among the works of Russian composer Tchaikovsky, whose "Swan Lake" and "Serenade for Strings" are often used in Japanese TV scenes, the String Quartet No. 1 in D major, 2nd movement, is recommended.
The unique melody resets the entire body, and its low, pleasant reverberations guide you to face the next day with energy.
2-7. Mozart: Piano Concerto No. 21 in C major, K. 467 – 2nd Movement
Mozart, the genius musician who left his mark on music history, laid the foundation for its history and legends in Vienna, Austria, the holy land of classical music.
There have been studies in the past, such as the "Mozart Effect," which is said to enhance intelligence as well as aid sleep.
This time, the standard "tantaratan~" from his piano concerto is a piece that everyone can listen to and feel healed, humming along as they drift off to sleep!
3. Beyond classical music! Tips for improving sleep quality
While listening to classical music is effective for improving sleep quality, to further enhance it, daily habits and eating habits before sleep are also key.
This time, I'll focus on six key points.
3-1. Avoid excessive training or stretching right before bed.
Engaging in excessive muscle training or physical activity before bedtime activates the sympathetic nervous system, making it difficult to fall asleep.
However, if the intensity is moderate enough not to fully wake you up, it can improve blood circulation and relieve cold sensitivity, leading to better sleep. So, consider the intensity. A gentle warming sensation is ideal.
3-2. Try to eat dinner 2-3 hours before bedtime.
Since food digestion affects sleep, it's important not to go to sleep immediately after eating.
Falling asleep while your digestive system is still active means you won't be able to enter non-REM sleep, which allows your brain and body to rest. Also, be aware that acid reflux can occur, disrupting your sleep.
3-3. Consider what to drink before bed.
Try to be mindful of what you drink before bed.
However, highly caffeinated beverages like coffee and hot cocoa are likely to disrupt sleep, so it might be best to avoid them before bed. Hot milk, plain hot water, or chamomile tea are recommended.
3-4. Listen with speakers rather than earphones
It is recommended to listen to music through speakers rather than earphones. Some people might be hesitant to listen to music through speakers when going to bed. Given the potential disturbance to neighbors, this is understandable.
However, the volume doesn't need to be loud before bed. With earphones, you'd have to take them out when you get sleepy, which can disrupt your sleep. Turning the volume up too high could also make your brain more alert. Please listen at an appropriate volume, not just at night.
3-5. Set a stop time to avoid continuous listening.
Listening to gentle, lyric-free melodies can help you fall into a deep sleep, but everyone has probably experienced waking up in the middle of the night with the music still playing.
Set a timer or use sleep mode to automatically stop the music before bedtime to improve your sleep quality. Try to set a timer along with the music playback to ensure a deep sleep.
3-6. Avoid fast-tempo songs or music with lyrics.
Avoid music that boosts excitement, songs you love too much, or songs with lyrics before bed. Depending on the song, you might get too excited or start thinking too much, causing your drowsiness to disappear.
In terms of classical music, avoid pieces like Chopin's "Military Polonaise" or Clementi's "Sonatine."
Some classical pieces feature many instruments, making them elaborate and lively, or bright and fast-paced. Such pieces are effective when you want to boost motivation, feel refreshed, or get into the mood, but before bed, you should generally choose calming and soothing music.
4. Does sleep quality improve? Sleep x Classical Music Q&A
Here are some common Q&As regarding listening to classical music.
4-1. [Q] What kind of classical music should I choose?
As mentioned earlier, for bedtime music, choose instrumental pieces or classical music combined with natural sounds.
Conversely, uptempo melodies can lead to a decrease in sleep quality, so by choosing your music with the following points in mind, you can achieve a more comfortable experience.
Melodies that don't stimulate the brain
To achieve quality sleep, it is important to avoid music that stimulates the brain. Up-tempo classical music can heighten excitement, so choose down-tempo music with gentle melodies.
Quiet melodies
Quiet melodies switch your brainwaves to the alpha state, which promotes relaxation. As you get sleepier, they transition to theta waves and then delta waves for deep sleep. Choose something that won't bother you during sleep.
Melodies reminiscent of nature
Listening to the sound of a babbling brook creates a "1/f fluctuation" effect, which has a calming effect on the mind. Choosing classical music that incorporates natural sounds can be very effective.
Music box classical pieces
Music box melodies are a classic choice for sleep songs. Often used to lull babies to sleep, music boxes guide people of all ages to comfort. This sound not only has the effect of regulating the autonomic nervous system, but also has the effect of secreting hormones into the brainstem, which is said to lead to the improvement of illnesses.
4-2. [Q] Should I listen to classical music all night while I sleep?
Generally, it's better not to listen to music while you sleep.
The effect of music is for the period from falling asleep to entering a deep sleep state. Therefore, turn off the music or set a sleep timer to stop it before you fall asleep to improve the quality of your sleep itself.
Think of classical music as merely a tool to shift to parasympathetic dominance before bed, thereby improving sleep quality.
Summary: Listen to classical music for relaxation during sleep
You should now understand how sleep and classical music can heal your mind and body and guide you into a relaxed state.
Finally, here's a summary of the key points:
- There is classical music that helps with sleep.
- Classical music has pieces effective for sleep and pieces effective for alertness.
- Improving sleep quality with things other than classical music is also important.
This article has introduced techniques for using music to aid sleep. Take this opportunity to choose music that promotes deep, restful sleep and improve your sleep quality.
[References]
*1 Information Industry Labor Union Federation
・Stanford's Best Sleep (Sunmark Publishing)
・Sleep Disorders: Overcoming a Modern National Illness with Science (Kadokawa Shinsho)
